Rigeu’s PSL Sponsored logbook

[Rigeu]

Hello guys!

Since this is a busy forum, I thought it would be nice to start a logbook here and share my bodybuilding journey and interact with you!

i have been sponsored by PSL for a little over a year now and can only speak highly of them. last May I did my last npc competition in the -102kg class. I placed second at the regionals. My goal ofcourse is to do better and become pro in the near future.

After May 2022 i did a 3 month health phase followed by a push phase which i ended 3 weeks ago at 114-115kg / 251-253 lbs with decent BF levels. I’m in a holding / maintainance phase for the last 3 weeks and i want to continue this for 3-4 weeks until i do bloods. If everything comes back good i’ll start a fat loss phase. I hope this will be at the start of March.

I thought it would be nice to share my progress and giving honest reviews about the PEDS i’m using.

Current Stats:
28 years
1,85 m
113kg
Bodyfat 10%

Workout split
Chest/shoulders
Hamstrings/Back/abs
Arms/Calves
Rest
Quads/Calves
Back/Abs
Rest

Sometimes i change it up since i’m in a health phase / maintainance phase and when i’m in a different gym. But when i’m in a push phase excersice selection is the same, lower volume, main focus is progressive overload (better technique, more reps, more weight etc).

Current food intake
TD 4800 kcals
300 P
700 C
80 F

NTD 3900 kcals
300 P
450 C
100 F

Current cycle
1ml TRT PLUS by Euro-pharmacies
200mg test e
200mg mast e

4 iu HGH ED
20 iu Lantus

Pics will follow during my fat loss phase

For now i’ll post some pics of my last competition.

Feel free to ask me questions

[Rigeu]

Meals training days

Meal 1 8AM
120gr oats
1 banana
25gr peanut butter
60gr whey

Meal 2 11 AM
100gr jasmin rice (uncooked weight)
200 lean ground beef 99% or chicken
200gr veggies
100gr pineapple

Meal 3 2PM
Same as meal 2

Meal 4 5PM (pre-workout meal)
120gr COR
1 banana
15gr raisins
60gr whey

Intra workout:
15gr EAA’S
40gr Cluster dextrin

Meal 5 7-8PM
120gr rice krispies / coco pops / COR
1 bagel with 40gr jam
60gr whey

Meal 6 10PM
2 bagels
5 whole eggs
Ketchup zero

i’ll post meals on a rest day very soon

Also people asking me what my pin protocol is for now just 0,5 cc every MO/TU of TRT PLUS. Hgh in the morning and post workout. Lantus in the morning.

[Rigeu]

Cardio is at 20 min fasted 5-6 times a week on a hometrainer/bike 130-140BPM. In my offseason this is been a stable, when i’m in a fat loss phase or pre-comp this will get more obviously. Not just for fat loss but for health reasons i’m doing it year round!

Since it is chest & delts today i’ll post the workout later today

[Rigeu]

Workout from yesterday!

Chest & Delts in about 1,5 hours

Nautilus side lateral raises
80kg x 12
80kg x 9
60kg x 14

Slight decline db press
60kg x 10
50kg x 14

MTS hammer strenght incline press
120kg x 10
90kg x 13

MTS hammer strenght chest press
120kg x 8
90kg x 12
90kg x 10

Machine chest flys
77kg x 15
77kg x 13
77kg x12

Nautilus shoulder press
80kg x 10
80kg x 9
60kg x 13

Single arm cable side lateral raises
20kg x 15
20kg x 13
20kg x 12

Reverse pec deck
77kg x 20
77kg x 18
Rest pause set: 77kg x 15 (15 sec) 77kg x 8 (15 sec) 77kg x5

[Rigeu]

Yesterdays workout:

Went to another gym with very good machines:
Nautilus, panatta, gym80, cybex, magnum, hammer strenght, hoist, Rogers… really old school but machines where the best of the best!

Hamstrings & Back

Standing leg curl
30kg x 15
25kg x 20

Lying hamstring curl
50kg x 15
40kg x 20

Deadlifts (worked up to 1 topset)
200kg x 13

Single arm panatta lat pulldown
60kg x 15
60kg x 15 (2-3 reps help from spotter)

Gym 80 plate loaded upper back row
120kg x 12
100kg x 16

Dual cable upper back pulldown
72kg x 12
72kg x 10

Rogers lat pulldown
60kg x 15
50kg x 20

Gym 80 preacher curl
50kg x 14
45kg x 15

Went a little bit higher reps, just because i wasn’t used to the machines. Better to use perfect from then sloppy.

Today is rest day

[Rigeu]

Rest day food

Meal 1 8 AM
120gr oats
1 apple
50gr whey
25gr peanut butter
Cinnamon and salt

Meal 2 12 AM
80gr jasmin rice (uncooked weight)
200gr chicken
200gr veggies


Meal 3 3 PM
450gr potatoes
200gr chicken
200gr veggies

Meal 4 5 PM
100gr COR
15gr dark chocolate
100gr rasberrys
50gr whey

Meal 5 7-8 PM
80gr jasmin rice (uncooked weight)
200gr salmon
200gr veggies

Meal 6 10 PM
350gr greek yoghurt
15gr whey
15gr almond butter
100gr blueberries

[Rigeu]

Yesterday’s arm/calves & abs workout!

Dual rope pushdowns
50kg x 15
50kg x 13
50kg x 12

Single arm life fitness machine curls
55kg x 15
55kg x 13
55kg x 11

Single arm cable extensions overhead
30kg x 15
30kg x 12
30kg x 10

Single arm cable curls
22kg x 15
22kg x 13
22kg x 12

BW dips
15x
12x
10x

Single arm panatta preacher curls
15kg x 15
15kg x 13
15kg x 12

Toe presses
130kg x 15
130kg x 13
130kg x 12
130kg x 10

Leg raises
4 sets till failure BW

[Rigeu]

Friday Quads & Calves

Adductor machine
76,5kg x 28
70kg x 28

Leg extensions
105kg x 20
85kg x 18 (2 sec pause at the top)

Pendulum squat (with band)
70kg x 10 paused
52,5kg x 12 paused

Leg press 45 degree
380kg x 12
320kg x 18

Single leg iso-lateral HS leg press
150 x 10
125kg x 20

Seated calf raise
70kg x 15
70kg x 15 (2-3 forced reps)

Standing calf raise
40kg x 10 (10 sec hold at the top) x 10 (10 sec stretch at the bottom) + 10 partials

[Rigeu]

Db side lateral raise
3 x 15kg x 15

Incline db press
60kg x 10
50kg x 13

Flat HS press
120kg x 10
100kg x 12

Pin loaded HS press
108kg x 9
96kg x 9
82kg x 14

Cable fly
37,5kg x 15
37,5kg x 13
37,5kg x 12 DS 25kg x 15

HS shoulder press
115kg x 8
100kg x 11
100kg x 10

Machine side lateral raise
42,5kg x 12
30kg x 15
30kg x 13

Bent over machine rear lateral raises
5kg x 20
5kg x 16 + 4 partials
5kg x 13 + 7 partials

Dual rope pushdown
50kg x 12
50kg x 10

Single arm overhead ext
25kg x 10
20kg x 11

Next week i’ll doing bloods. If everything comes back fine i’ll start my cutting / recomp phase

[Rigeu]

Update:

Bloods came back pretty good, only thing what was a little bit to low was HDL cholesterol, but nothing concerning.

Next week i’ll start the new blast. The start will look like this:

1ml Rapid cut pro eod
100mg stenbolone eod
20mg cardarine ED (split dose AM/PM)

Lypolitics:
4 iu HGH ED
20mcg Clen (will titrate the dose up)
10mg Yohimbine

Starting diet:
4000 kcals TD
300 P
525 C
65 F

3600 kcals NTD
300 P
375 C
80 F

Workout split:
Push + arms
Legs (hamstring focus)
Pull + arms
Rest
Legs (Quad focus)
Push + Arms
Rest
Repeat

Focus on Arms & quads